Cauliflower Fried Rice

Rice is always a staple when you go to a Chinese or Japanese restaurant. Most times, white rice is included with your dish. You can even upgrade to fried rice for an extra $1. Typically, this is fried in canola oil, which comes from the rapeseed plant, one of the most genetically modified plants on the market. Not only are you consuming trans fats due to the amount of oil typically put in this dish at restaurants, but you are getting high amounts of sodium from the soy sauce they put in. Typically, soy sauce contains ~900 mg sodium PER TABLESPOON.  White rice has had the bran, fiber, B-vitamins, and all the external fiber removed so all that's left is a pure carbohydrate. The outer shell is removed on white rice, which removes the natural oils found in brown rice, which makes white rice have a longer shelf life. While this is nice that you can keep white rice longer, it has a high glycemic index, which turns it rapidly into sugar. This will lead to a big boost of energy followed by a big crash pretty quickly afterward. Talk about a salty, nutritionless monstrosity. The great this is that you can make fried rice at home using any other type of grain, fry it in sesame oil, and use Tamari in place of the soy sauce to make it completely gluten-free and soy free! Plus, you get the nutrition from the peas and carrots with a healthy dose of saturated fat from the oil. Feel free to add whatever meat you like to make it a complete meal that will leave you full of energy and begging for seconds.

I’ve decided to give this recipe an all-new spin using the Redefining All Diets method. By upping the veggies game on this dish, it’s an easy way to get fuller quicker while getting more nutrients. Talk about getting more bang for your buck. What I do is I modify any recipe to incorporate more wholesome ingredients while removing the processed crap from what you would find at a restaurant. It still tastes fucking amazing because I don’t skimp on the flavor. For those of us who struggle to enjoy the taste of vegetables, I find it easier to make a homemade sauce so that you still get the nutrients without having a plain taste. Sometimes, I don’t even realize how many veggies I’m eating its mind-blowing. How I amped this dish up is by swapping out the rice for cauliflower. As a bonus, it makes the dish take less time to prepare. Feel free to add eggs or cooked protein to make this meal well-rounded.

Check out my spin on Cauliflower Fried Rice!

  • 1 cauliflower, chopped into florets ** You can also buy riced cauliflower from most supermarkets fresh or frozen to save even more time
  • 3 chicken breasts, cooked and shredded AND/OR 1 bag of frozen seafood, thawed
  • 1 small red onion, diced
  • 2-3 green onions, chopped
  • 2-3 cloves garlic, minced
  • 1 cup frozen peas and carrots
  • 2 eggs
  • 3 tablespoons sesame oil (or you can substitute butter!)
  • 1/4 cup Tamari Low Sodium soy sauce (or liquid aminos)
  • 1 tsp. brown sugar (optional)
  • Salt and pepper to taste
  • Top with sesame seeds and sriracha


1)      Cook your protein in advance. To cook your chicken, put it in the oven at 350 degrees F for 30 minutes or until the chicken is cooked through.

2)      Thaw your cauliflower or chop a fresh one up into florets and blend in batches on low power.

3)      Chop your onions, green onions, and garlic.

4)      If you’re using frozen seafood, cook in a separate pan on low heat, draining the water periodically. Cook until all the water has evaporated. The seafood will shrink a ton.

5)      Add 1-2 tablespoons of sesame oil to another pan. Turn the pan to medium-high heat. Let it sit for 30 seconds to heat up.

6)      Add the onions and garlic to the pan. Cook for 2-3 minutes or until caramelized.

7)      Add the frozen peas, carrots, and cauliflower (if frozen). Cook until warmed through (3-5 minutes).

8)      ** Only do this step if you have fresh cauliflower. Add the cauliflower if you haven’t already.

9)      Add the cooked seafood and chicken and cook for 2-3 minutes.

10)   Crack your eggs in a bowl and lightly beat them with salt and pepper. Add them to the pan and cook until the eggs are cooked through (3-5 minutes)

11)   Add the tamari, brown sugar, and remaining sesame oil to the pan. Stir until everything is coated with sauce. Add more sauce if desired.

12)   Top with sriracha, sesame seeds, and green onions. Enjoy!


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